Workout of hte Day

CROSSFIT

warm up

2 rnd nft

5 x pull up / ring row

8 x knees push up

10 x steps

40 x s.u.

skill 10' bar muscle up

amrap 20'

5 x bar m.u. - int. 6 x c2b - scaled 6 x pull up

8 x push up h.r.

13 x box jump - scaled steps

21 x d.u. - scaled 30 x s.u.

accessory

french one arm db 10 + 10 x 3 rest 1'

CALISTHENICS

h.p. + v-up gambe alternate

10'' + 5 + 10'' + 5 + 10'' + 5 + 10'' + 5 x 4

superman + iperex

10'' + 5 + 10'' + 5 + 10'' + 5 + 10'' + 5 x 4

skill human flag

tenuta frontale 20'' x 3

tenuta laterale 20'' x 3

knees da tenuta laterale 6 + 6 x 3 int. - adv

tuck 10'' x 3 adv.

"zavorrato"

pull up 8 x 4

dip 8 x 4 rest 1'

push up deficit 12 x 4 rest 1'

dip 2 box 10 x 3

rev narrow pull up 4 x 3 rest 45''

affondi + peso 14 x 3